Making A Lifestyle Change: Simple Food Swaps

The decision is made: I'm making a lifestyle change! 
Your mind is synced. You have the portion tools! 

But now... #panic #now what #help! 

"WHAT DO I EAT?"

A few good examples@

No need to panic! You have this! In fact, here are few of the simple swaps I found really helpful to me get started. Hope they help you, too!

For me it was swapping out foods I already knew I liked - with a healthier version of the same food. Note: If you Google food swaps you will find a ton of ideas. Some are little harder to do cold turkey. So start with small swaps, and then try the more bold ones when you feel ready.

One such site, the popular cook and author, Hungry Girl has made a fortune creating recipes and with detailed food swaps. Check her out if you like to cook!

Of course, one-ingredient unprocessed foods are the optimal way to get healthy. Still, it's a process, a journey, if you will. So I'm going to start where I started. To be honest, I hate to cook, and often live in the pre-packaged food world for on-the-go meals and snacks.

The basics: When going for a swap, look for less sugar, less carbs and more protein. Of course, lower sodium also still plays a factor.

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My "go to" Food Swaps

Oatmeal 

Oatmeal is part of my go-to breakfast everyday! Oatmeal has been proven to not only stick with you, but to aid in fat-burning. Whether you choose the instant, flavored or good old steel cut, the benefits are huge! 

To round out my breakfast, I usually add 6 oz. of Tropicana 50 orange juice and a whole grain english muffin with 1 tsp. of raw honey. (Take note of my last blog, portions are key!)

Instead of this:
Quaker Maple and Brown Sugar Instant Oatmeal
(160 cal, 12 g sugar, 32 carbs, and 4 protein)

Try this:
vs. Quaker lower sugar Maple and Brown Sugar Instant Oatmeal
(130 cal., 4 g  sugar, 24 carbs and 4 protein)

Even better:
Better Oats Oat Fit, Instant Maple & Brown Sugar Oatmeal
(100 cal, 3 g sugar, 18 carbs and 3 protein)

Savings: 60 calories and half the carbs!

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Yogurt 
Yogurt is a great source of calcium and protein! I usually combined this with fruit, nuts, or half of sandwich with petite carrots, for a nice light lunch. Oh and ya, a Dove dark chocolate mini! 

Instead of this:
Yoplait Yogurt (90 cal. 10 g sugars, 16 carbs, 5 protein)

Try this:
Chobani Greek Simple 100 Yogurt (100 cal., 5 g sugars, 15 carbs, 12 protein)

Savings: 5 grams of sugar, and adds 7 grams of protein for only 10 calories!!

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Breads and Buns

I love bread. But white breads are so nutrient deficient I can't bring myself to eat them. And frankly after not eating them for quite some time, they give me a stomach ache.

A good rule to remember is: Just because the serving size says two slices, you can eat only ONE slice. (Add a tbsp of natural peanut butter for protein and healthy fat boost!) 

Instead of this: 

Aunt Millies Butter top white bread
(120 cal., 3 g.sugar, 30 carbs and 5 protein)

Try these:

Aunt Millies Light Whole Grain 

(70 cals, 1 g. sugar, 19 carbs, and 5 protein) 

Another good choice is, Healthy Life 100% whole wheat bread

Savings: 40 calories, 2 g of sugar and a whopping, 11 g of carbs! 

Instead of buns try:
Slimwiches, bagel thins (I like the "everything" ones) or whole grain wraps. A bun - is not a bun - anymore. Some true "give up the bread" folk, even use romaine lettuce for sandwiches and wraps. 

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Granola Bars

Who hasn't grabbed one of the 90 calorie, sugar laden granola bars in a quick fix? But there are better options that will work just as well.

When looking for a good swap in this category, look for 6-10 grams of protein and 5 grams or less, of sugar. For high protein bars, keep an eye on the calorie count. They are great for total meal replacements, or large snacks for men, but they tend to jump from 180 to 300 calories. 

Instead of this:
Quaker Granola Smore bar (100 calories, 8 g sugars, 19 carbs, 1 g of protein)

Try this:
Kashi Honey Almond Flax bar(140 calories, 5 g. sugar, 19 carbs, 7 g of protein)

Savings: 3 g. sugar and gaining of 6 g. of protein for 40 calories.

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Milk  
For those with a milk allergy or those who are diabetic, almond milk is a good alternative. Low in sugar and carbs. I don't have an allergy, but found the almond milk still agreed with me better than skim milk. 

Instead of this:
Skim Milk
(90 calories, 13 g sugars, 12 carbs, 8 protein)

Try this:
Almond Milk Unsweetened Vanilla
(30 calories, 0 g sugars, 2 carbs, 1 protein)

Savings, 60 calories, 13 g. sugar, 10 carbs. (You do give up, 7 grams of protein though)

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Simple swaps to try!   

• For a white potatoes
  Try a nutrient-rich sweet potato. I love the pre-wrapped microwavable ones in the produce section. Quick and easy! 
• Deep fried french fries
  Buy frozen french fries and broil them! Watch - as some have more sodium than others! 
• Instead of head lettuce 
  Give fiber filled romaine lettuce a try. Romaine will last for two weeks in the refrigerator!
• Replace ice cream
  For the lower fat frozen yogurt. Be careful of portion size on this one!
• Giving up pop?
  Try flavored water with no additives. The varieties are endless!
• Got to have the crunch of chips  
  Try Special K or Wheat Thin popped chips. For 120 calories you get 28 chips!!

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Snacks in a pinch! 

When you just need a sweet crunch!
Petite carrots or Apples cut-up

When you just need to chew!! Gum

When you need a salty fix!
Microwave popcorn 100 calorie snack bags.
Need more of sweet salty mix? Try the kettle corn version. 

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2004

2014

My journey is simple: Improve my health and body through lifestyle change.
If I can do it, so can you! 

And to give thanks to God:
For being able to share my journey with you!

Please, feel free share your tips, thoughts, and ideas in the comment below!